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HELP! I need workout tips to make my 'booty' rounder

I have an extremely flat butt to start with, but every time I loose weight it immediately comes off my butt. I am currently 5'10 and 168 down from 175, but I swear just my butt shrunk. I look a little un-proportional because I have thicker thighs.

Does anyone know any workouts to make my butt more round/bigger? Would love advice from anyone willing to offer it!

Tue. Mar 18, 10:50am

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This worked for me...even my husband noticed

I started to do the glute machine at the gym and also a leg machine where you can increase teh hight of the step ... you alternate legs and pull on cables as you go up.

If you don't have a gym I'd add lunges to your workout.... also THE FIRM steps (which are stackable) are amazing for your butt... squats are great... or you can get on all fours.. but a light weight behind your knee and do leg raises... starting with your legs down and then going up until they are parallel to the floor.... you can also do firehydrants (like a dog peeing on a hydrant) and keep the weights behind your knees and open them up to the side and bring them down. repeat for each side...

Tuesday, March 18, 2008, 11:06 AM

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climb stairs 2 at a time.

Tuesday, March 18, 2008, 11:16 AM

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I can sympathize. Search "flat butt" and i think my old thread will come up. But basically the suggestions are the same. Squats, lunges, stairs, leg lifts.

Tuesday, March 18, 2008, 11:44 AM

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OP Here

Thanks everyone who posted so far. I will look your old thread up. This helps motivate me to try these suggestions.

Tuesday, March 18, 2008, 12:04 PM

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Try Stiff Legged Deadlifts. Go as heavy as you safely can - that will definitely work...guaranteed

Tuesday, March 18, 2008, 1:37 PM

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wish i had your problem would give you my back side which is on the round side anytime...guess we all want what we don't have :)

Tuesday, March 18, 2008, 2:24 PM

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OP seriously... do heavy stiff legged deadlifts (glutes and hams). Sorry but you other people are wrong. I know I am being pushy, but that is exactly the kind of thing that most girls wouldn't do B/C they would be too bulky and muscley which is what you are saying that you want.

Tuesday, March 18, 2008, 5:28 PM

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i know i'm being pushy, but you're wrong too. itt's really difficult for women to get bulky unless you're on steroids and even then you need to take massive amounts over a long period of time.

Tuesday, March 18, 2008, 5:33 PM

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PP I understand and agree with your general point (that women don't get very bulky easily), but there are no exercises to make your butt fatter only exercises to make the muscle fibers larger and the best way to train for size is to train heavy. Kindof a weird thread, but if the question is how to create muscular SIZE through exercise in a specific bodypart, then high rep, low weight exercies are out and compound heavy free weight lifts are the way. If she said I want bigger pectoral muscles you would say somethnig like do bench press with as much weight as you can manage for multiple sets of 8 reps or something similar. Look at female gymnasts, they tend to be pretty heavily muscled because gymnastics is very similar to weight lifting. (It is not as though heavy training doesn't work for women it is just not quite as bulking as for men, but still will increase the size of the muscles somewhat which is what the OP is looking for)
(or try going heavy on that that glute machine thing that 11:06 mentioned - whatever that is...)
Okay, this is getting a little weird, I'm outta this one...


Tuesday, March 18, 2008, 8:52 PM

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OP Again

Thanks again for the help. I may sound stupid here, but what are heavy stiff legged deadlifts.

I really don't lift too much. I do the machines at the gym, but I have always concentrated on upper body much more than lower. But I am not one of those types of girls that is wimpy and can't do things with weights. So if you wouldn't mind can you describe what stiff legged deadlifts are... I am ready to give them a try!

Wednesday, March 19, 2008, 9:37 AM

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Coming from a used-to-be flat bottom girl:

Make sure whenever you are doing any of your exercises (all great ones listed above) to push through your heals. Makes a big difference. Every time I take the stairs, I take them two at a time and push through my heals, too. This has done wonders to lift my rear. I wouldn't suggest "the Firm" workout. I also have larger thighs, and although these workouts helped a bit in the butt area, the moves seemed to make my thighs even bigger! (Even though I loved these workouts).

Wednesday, March 19, 2008, 9:43 AM

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How to

Here a good link on how to (and how not to) do it.

This move is like a squat in that it is a heavy compound lift, so start off pretty light until you get the form down. It is imperative to concentrate the mind on using the glutes and not the lower back to get the maximum benefit.

good luck!

Wednesday, March 19, 2008, 10:11 AM

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